1. Your Daily Needs & The Energy Value of Food
Nutrition Part 2
Your Daily Needs
&
The Energy Value of Food

2. Energy Requirements
Every individual has his or her own energy requirements
Basal metabolism : energy needed by the body to perform vital functions and requires the most energy each day. (heartbeat, respiration, cellular activity)
Physical activity – walking, running, moving (more active you are, more energy you will need)
Digestion and absorption- breaking down food

3. Energy Requirements cont’d
The energy each of us needs to undergo all these activities each day depends on a variety of factors :
Age
Weight
Gender
Level of physical activity
General health

4. Energy Value of Nutrients
Is the amount of energy that the nutrient supplies to the body.
SI unit= joule (J)
More common= Dietary Calorie (Cal)
Energy is measured in kiloJoules (kJ)
1 calorie (cal) = 4000 J or 4 kilojoules (kJ)

5. Meeting energy requirements
The average teenage girl requires between cal ( kJ) per day The average teenage boy requires between cal ( kJ) per day

6. Average Energy Value in Nutrients
Most of the energy comes from fats
Vitamins, minerals and water supply NO ENERGY!
They help regulate your metabolism
Fat = 37 kJ/g or 9 cal/g
Carbohydrate = 17 kJ/1g or 4 cal/g
Protein = 17 kJ/1g or 4 cal/g

7. Meeting energy requirements
To make sure you have enough energy you need to eat a certain amount of carbohydrates, fats, and proteins every day.
Nutritional requirements
Carbohydrates
Fats
Proteins
In grams
340g
85g
93g

8. Healthy diet What does the word “diet” mean? What is a “healthy diet”?
The usual food and drink of a person or animal.
What is a “healthy diet”?

9. Eating healthy Type of food Amount you eat Prevent disease
Increase energy
Build strong bones
and muscles
How can something healthy become bad for you???
A balanced diet means eating different amounts of different nutrients.

10. Canada’s Food Guide
A government document designed to assist Canadians in making a more informed decision on food choices and combinations.
According to the food guide, there are four food groups:
1) Grains
2) Fruits/Vegetables
3) Dairy Products
4) Meat and Alternatives

11. Recommendations for daily intake (RDI)
P. 166
Food groups: (for 13 – 15 year olds)
Fruits and vegetables: 6-7
Grains: 6
Milk and alternatives: 3-4
Meat and alternatives: 1-2

12. Reading Nutrition Labels
By law, food labels must contain certain things. Some of the legal requirements are:

13. List of ingredients
List starts with the ingredient of the largest amount and continues to the ingredient of the smallest amount.
Must list (may contain...) for potential allergens like peanuts

14. Nutrition Label Only became law as of December 2005
Displays the nutritional information contained in the product in grams and % of the Recommended Daily Intake (RDI) that is in one serving of that product.

15. Nutrition Label looks like this
Size of recommended portion
Number of servings per package
Calories per serving
Amount of nutrients by weight and % of RDI
% of RDI for vitamins
How much energy will I get from 1 serving of the food above?

16. The Energy Value of Nutrients: How much energy is a nutrient worth?
Cells obtain most of their energy from carbohydrates and fats.
Remember your entire body is made up of cells!
Protein can supply the body with energy if in need (if you run out of carbohydrates and fats)